"Bang! Bang! Bang! Syllable! ”

In the first few punches, she still looked like a tiger, and after five or six punches, she was panting, and the fists she hammered out began to be weak and soft. Pen @ fun @ pavilion wWw. ｂｉｑUｇE。 ｉｎｆｏ

In less than ten punches, Xin Xiaoqi sat down directly, looking too tired to do anything.

Yao Yu still looked refreshed and didn't feel anything, he walked to the computer with Xin Xiaoqi in his arms, and watched the couple fitness video he had just shot.

"Wow! Am I that fierce? ”

Xin Xiaoqi couldn't help but be anxious when she saw herself in the video with a hideous appearance of gritting her teeth.

"Fierce? Where's the murder? This is obviously heroic, and women don't let their eyebrows go! ”

Yao Yu's sycophants followed him like a shadow, and he appeared just right in time.

"Really?" Xin Xiaoqi fell in front of her lover's sweet words, she asked suspiciously.

"It must be, whether the girl is good-looking or not, it doesn't matter if she says it herself, it has to be evaluated by the opposite sex!" Yao Yu came up with another wise saying.

"You have a point!"

"Then the second trick of this couple's fitness is filmed, let's take the third move! Just take advantage of the good day of Valentine's Day tomorrow, upload the dog abuse together, buy one get one free! Yao Yu said with great interest.

"Hmm!"

"What's the third move?"

Xin Xiaoqi asked curiously, "You don't want me to hit you again, right?" ”

"No, I'm not the one who practiced the Tiger Roar Golden Bell Jar and the Dragon Yin Iron Cloth Shirt, how can I always be beaten?" Yao Yu said with a smile.

As he spoke, he walked into the corner and pulled out a small wheel with two handles.

"This is the tool we need for the third trick of couple fitness that we are going to shoot next."

"This is the Abdominal Chakra?" Xin Xiaoqi said a little unconvinced.

"Domineering, daughter-in-law, you are so powerful, you even know this legendary belly chakra, you are worthy of being a heroine among women!" Yao Yu doesn't want any bottom-line discipline, no skin and no face, racing against time to shoot Xin Xiaoqi's fart.

Just to be able to raise her interest in sports.

"How do you shoot it?"

"In this way, I will first explain the basic use of the abdominal chakra, you can help me shoot an explanation video, and then let's shoot a couple fitness video together!"

After speaking, Yao Yu walked to the wall with the abdominal chakra.

He turned, butt facing outward, facing the wall.

Xin Xiaoqi looked at Yao Yu with a puzzled expression.

I saw him holding the abdomen chakra in both hands, sticking the wheel against the wall, and slowly pushing it up.

In the process, the waist and abdomen were tightened, the chin was tightened, the chest was raised and the head was raised, and after doing a few sets, Yao Yu turned his head to the camera in Xin Xiaoqi's hand and said: "This is the warm-up style of the abdominal chakra, which is suitable for people who have no foundation, and those who have old injuries in the waist and abdomen, which can play a good role in soothing, stretching, and warming up." ”

With that, he took a big step forward, then turned around and faced the wall.

Kneel on the ground with your knees together, tense your waist and abdomen, tighten your chin, raise your chest and raise your head, and keep your toes in contact with the ground. He pushed the abdominal chakra in his hand towards the wall in front of him, and stopped for a few seconds at the lowest point, when the body was completely parallel to the ground, so that the muscle groups could feel the taste of peak contraction.

After completing a few standard movements, Yao Yu got up, turned his head to the camera and said, "This is an intermediate style of the abdominal chakra, which is suitable for most people to practice." ”

"A few points to pay attention to - first, the knees should be close together, the tighter the abdomen, the greater the force on the abdomen."

"Second, don't leave the ground with the soles of your feet, which is also to improve the strength of your abdominal muscles."

"Thirdly, if the knees are on the same plane as the wheels, it is the best for abdominal exercises. If you raise the position of the stress point of both knees, the higher the exercise effect, the better the exercise effect on the outside of the shoulder deltoid muscle and the triceps brachii of the arm, and the natural tearing effect of the abdominal muscle will be weakened. ”

"Fourth, that's the basic posture requirements, tense the waist and abdomen, tighten the chin, and raise the chest and head up."

"Fifth, you can stay still when your body is at its lowest point, and 20 seconds is almost equivalent to 1 minute plank!"

After speaking, Yao Yu got up, walked to the camera with a wheel, gave himself a close-up, and then said: "The next thing I want to demonstrate to you is the advanced style of the abdominal chakra - the vertical abdominal chakra." Everything is the same as the previous intermediate type, except that the feet are used instead of the knees as the point of force. ”

"Again, the most difficult thing is to stand with your feet closed, as if you were standing upright, and the more you spread your feet apart, the less difficult it becomes."

After speaking, he put his feet together, landed on the abdomen, his waist and abdomen were tense, he raised his head and chest and shrunk his chin, and then slowly pushed out the abdomen wheel in his hand, and at the lowest point, when the body and the ground remained usual, he stayed for two seconds, and then slowly pulled it back.

After several consecutive standard abdominal wheel movements, Yao Yu also felt a little panting.

He turned his head to the camera and said: "This advanced abdominal wheel has high requirements for the muscle groups of the whole body, especially the knees are very stressed, so the big guy must exercise step by step, strive for the standard action posture, and let the abdominal muscles be stressed as much as possible to reduce the pressure on the knee joint." ”

"Okay! Next is the dog abuse time for the couple's belly chakra. Single dogs, have a strong heart! As long as you insist on fitness and improve your body shape, the girls will soon take the initiative to tease you, and today next year, you must be in pairs! Yao Yu silently sent his Qixi blessings to the single dogs.

"Daughter-in-law, come here."

He shouted at Xin Xiaoqi, who had set up the computer camera.

Yao Yu posed for the intermediate style of the abdomen wheel, and saw his broad back, supported by his limbs, showing a perfect plane.

"Couple-style fitness is also divided into three grades, but they are all slightly changed on the basis of the intermediate type of abdominal wheel."

"The first pose is to let your daughter-in-law sit on your back with her feet hanging down naturally, and when your body is forward, her feet touch the ground, which can provide some assistance."

"The second way is to have the girl sit cross-legged on your back, and her hands can hold your shoulders to maintain her center of gravity, so that all the weight of her body can be borne by you."

"The final form is to let the daughter-in-law stand on your back, because the force point is smaller, and the balance is maintained, the center of gravity will change slightly, which is the most difficult."

Yao Yu said as he demonstrated these actions.

"Finally, I would like to add that the abdominal chakra is not a separate exercise of the core muscles as you think."

"Depending on the posture and height, at least your shoulder deltoids, arm triceps, and back scapula muscle groups - teres major and minor, infraspinatus, prismatic muscles, erector spinae, etc."

After speaking, he got up and turned off the video, and watched it with Xin Xiaoqi from beginning to end.

I silently found that I couldn't find a more detailed and effective explanation of the use of the abdominal wheel in Baidu, which is full of dry goods!

The abdomen wheel is weight-bearing, which I am trying to try, and when I was ironing this afternoon, I was carrying a 45k barbell plate, which I could barely do. From my daughter-in-law's 55k weight, I estimate that at the end of the month, I should be able to shoot a video of Duan Zhanren doing the abdominal chakra, and I am looking forward to it when I think about it!

In order to cultivate and improve the daughter-in-law's sports hobby, it is full of bitter tears!

Well, I haven't asked for tickets for a long time, for the sake of writing so many dry goods, ask for a collection, recommend, comment, and reward.